Fitness and muscle gain are to train a muscular body, become a walking hanger, and meet a better self. Muscle building is not a blind exercise, but a process that requires scientific methods and perseverance.
How can I gain more muscle and curb fat accumulation?Here are some rules that can help you grow more muscle:
1.Create a well-defined fitness plan that focuses on gross muscle group training
Fitness GainMaking a clear training plan, including how to distribute muscle groups wisely, what movements to choose, and the number of workouts, intensity, and time per week, can help you track your progress and make sure you're on the right track.
Generally speaking, during the muscle building period, we should pay attention to the training of the pectoral, back, thigh, buttocks and other muscle groups of the large muscle groups.
We must learn Xi movement standards, start with low-weight training, and be familiar with the trajectory of the movements, rather than blindly following the trend and practicing blindly, in order to exercise more efficiently.
2.Pay attention to nutritional intake
During the period of muscle gain, calorie expenditure will increase, and we need to increase our calorie intake appropriately, consuming the right amount of protein, carbohydrates and fats.
You need to make sure that you have enough nutrients in your diet, try to eat whole meals instead of snacks, learn to eat healthy, and stay away from high-oil, salt, and over-processed foods to reduce fat synthesis and promote muscle growth.
3.Check your physical condition regularly
Regularly checking your physical condition, including metrics such as weight, body fat ratio, and body composition, can help you see how you're progressing and adjust your training and diet plan as needed.
4.Gradually increase the intensity of your training
When it comes to fitness training, the plan is not set in stone, otherwise muscle growth will become a bottleneck. We need to gradually increase the intensity of training to stimulate muscle growth. With each workout, gradually increase the weight, reps, or difficulty to challenge your muscles and promote their growth.
5.Get enough sleep
A regular sleep routine can help the body recover and rebuild muscles. Usually avoid staying up late, maintain sufficient sleep time, and try to ensure the quality of your sleep, which is conducive to the recovery of physical functions.
6.Don't neglect aerobic exercise
While muscle gain is the main goal, aerobic exercise can help improve cardiorespiratory fitness and endurance, which is also very important for building muscle. Therefore, including some aerobic exercise in your fitness program, such as running 2-3 times a week, jumping rope, and high-intensity training, can strengthen your physical endurance and help you build muscle better.
By following the above rules, you can gain muscle scientifically and get better results. However, it's important to note that everyone's physical condition and reactions are different, so you may need to constantly adjust your plan to suit your situation.